Always 70 and Sunny
Always 70 and Sunny



19 of the finest F3RVA men started the day like this:

Run a mile (with 10 Burpees OYO halfway) ending at the Rusty Cage to perform:

10 rounds of 10 pullups, 20 merkins, 30 squats (The Murph)

Perform an extra credit round.

Run a mile (with 10 Burpees OYO) halfway, ending back at the flag.

Numberama, Namearama, Gomer Pyle tooks us out.


Shakedown and LabRat are running at 1130 today.  Contact them if interested.

Wilson has a golf tournament this Friday.

Shakedown is shaving is head.

Phonics mentioned the Summer Challenge of hitting all the F3RVA AOs between Memorial Day and Labor Day.

Memorial Day Convergence. 0700 at Belle Isle.

NMS : A few observations from this morning:

  1.  DAMN, that is a great way to start the day.
  2. The teamwork amongst the PAX was on full display this morning.
  3. The PAX absolutely crushed the Murph.  The first time we did the Murph at WDOG, we couldn’t complete the last mile, as we ran out of time.  Today, we threw in a extra round and burpees for good measure. BOOM!!!
  4. YHC is an idiot when it comes the recording the PAX list on his phone. (I forgot the press the RECORD button) I left someone off the PAX list, help this technology challenged fool

Circle K


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  1. The Murph is “Easy” said no one ever!! Way to bring the killer instinct this morning Circle K. Oyster thanks for bicep curling my big A&@ 100 times today. As always inspired by some dudes straight crushing it this morning… you know who you are… be your very best today #neverquit

  2. Swirly (F3 Corporate) on

    The Murph is always a smokefest and I freaken love it !
    Way to work guys – appreciate the spot on the pull ups – Gomer and Hardywood.
    Thanks for the water Shakedown.
    Hill run tonight 5:30 – come on out..
    See y’all in the gloom…

  3. Vinny’s first taste of The Murph. Wow! I love the measureables. Can’t wait to tackle it again and improve on today’s effort. Hell of an experience for ABBA’s second post. Way to push. Awesome to have to come back out with us again so soon.

  4. Love it. The Murph is a great one. Tclaps to Mr. Holland who experienced his first Murph less than a week ago and probably just recovered from Friday’s fun.

  5. The Murph alone is a beast. To add any extra credit, let alone an extra round and Burpees, pure insanity. Well done men.

  6. In the words of Flatline: “Sometimes you just gotta get it all out. When you think the well has run dry, then you gotta dig a little deeper.”

    I was totally spent on the last rounds and I had nothing left for the bonus. I haven’t come that close to spilling the merlot in quite some time. Big ups to Goldberg and Phonics for the effort this morning.